Garlic
A herb with allicin as its primary active compound. Multiple clinical studies demonstrate effects on blood pressure reduction, LDL lowering, immune enhancement, and antimicrobial activity.
An ingredient with growing research
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Effects reported in research
Multiple meta-analyses show modest blood pressure reduction
Slight LDL reduction and cardiovascular risk contribution
Immune enhancement, antibacterial, and antiviral effects studied
Dosage & timing
- 2–5 mg allicin/day (equivalent to 1–2 fresh cloves).
- Aged black garlic extract or enteric-coated products minimize odor.
Cautions
- •Interactions with anticoagulants (warfarin, aspirin) due to platelet aggregation inhibition.
- •Avoid high doses 2 weeks before surgery.
- •GI irritant — avoid on an empty stomach.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
American Journal of Clinical Nutrition, 1993
A meta-analysis examining the effects of vitamin C supplementation on upper respiratory tract infection (common cold) risk following intense exercise (marathon, etc.). Vitamin C supplementation reduced upper respiratory infection risk by approximately 50% compared to placebo. In the general population (lower exercise intensity), preventive effects are limited, suggesting the benefit is greatest in specific contexts where intense exercise causes immune suppression. Contributions to neutrophil and lymphocyte function and collagen synthesis are also documented.
Similar supplements
AHCC (Active Hexose Correlated Compound)
Confidence: ModerateAHCC (alpha-glucan from mushroom mycelium)
A polysaccharide complex extracted from Basidiomycota mushroom mycelium. Multiple clinical studies examine its ability to activate NK cells and macrophages to enhance immune function, particularly in cancer treatment support and infection prevention contexts.
Probiotics
Confidence: ModerateLive beneficial bacteria (Lactobacillus, Bifidobacterium, etc.)
Live microorganisms that confer a benefit when taken in adequate amounts. A meta-analysis of 43 RCTs reports significant improvement in overall IBS symptoms and abdominal pain versus placebo (risk ratio 0.79). Effects are highly strain-specific, with large differences between products. Influence on immune markers such as secretory IgA is also reported in several studies.
Vitamin C
Confidence: ModerateAscorbic acid
A water-soluble antioxidant vitamin. Meta-analyses report only a modest ~8% reduction in colds in the general population, but about a 50% lower post-exercise upper-respiratory infection risk in people doing intense endurance exercise such as marathons. It also acts as a coenzyme in collagen synthesis, aids iron absorption, and supports immune-cell function.
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